5-Minute Morning Calm: Nervous System Regulation

Good morning.

Take a moment to notice where you are and settle in.

You can close your eyes or keep them soft and lowered.

Begin by noticing your breath.

Cool air in through the nostrils,

Warmer air out through the nostrils.

Now let the breath become fuller.

Inhale slowly through the nose,

Feeling the belly expand.

And exhale slowly through the nose,

Feeling the belly soften.

Each morning offers something special,

The chance to begin again.

This practice creates the conditions for your nervous system to meet the day with steadiness and capacity.

Take a long slow breath in through the nose,

And exhale through the mouth with a soft sigh.

Take a long slow breath in through the nose and exhale through the mouth with a soft sigh.

Place one hand on your belly and one hand on your heart.

Feel the warmth of your own hands.

Continue breathing,

Letting the exhale be slightly longer than the inhale.

Now on your next exhale,

Hum softly.

Feel the vibration in your throat and your chest.

This stimulates the vagus nerve and helps move you toward calm.

Return to silent breathing.

Imagine a soft warm light beginning to glow in the center of your chest.

With each breath,

This light is expanding,

Warming the heart,

The lungs.

Let it spread into the shoulders,

Down and into the belly.

This light is your own vitality and it doesn't need anything external for it to glow.

Notice how the body feels now,

Perhaps a little more settled,

A little more resourced.

Through small consistent moments like this of coming back to yourself,

You can build capacity and strengthen the nervous system.

Now begin to notice the room around you,

The sounds,

The temperature.

Bring your palms together in front of you and rub them briskly together to create friction and warmth.

Then gently cup your hands over your closed eyes and feel the warmth sinking into your eyelids.

Your eyes,

The muscles around the eyes.

Take your hands away and when you're ready,

Gently blink your eyes open.

Without moving your head,

Notice what's in your peripheral vision.

Notice the edges of the room,

The light,

Objects to your left and right.

And slowly start to move your head to see what is above you,

Beside you.

Take in the whole room.

As you look around,

Let your gaze be soft.

Let the mind be curious about what the day may bring.

And when you're ready,

You can move gently into your day.

Thank you for meditating with me this morning.

May you be peaceful.